[Covering 41 Longevity Vitamins] I will create your own ultimate grocery list! "A letter from a nutrition geek" #02
Hello, this is aico😊
Last time, I introduced “41 types of longevity vitamins” that are essential for health and beauty.
“Even if I know which nutrients I'm lacking, I don't know what to eat”
“No matter how healthy it is, I get bored if the menu is always the same”
For those people, I have created a prompt that allows you to make an “ultimate grocery list”! If you cook with the ingredients on the list, you can get all 41 nutrients perfectly😋
I designed it so that if you enter your family composition, the required nutritional amounts will be the total for everyone, so please give it a try!
【 Standards used 】
Using the Dietary Reference Intakes for Japanese and the nutritional standards established by the U.S. National Academy of Sciences for planning and evaluating diets for healthy individuals and groups, intake guidelines based on age and gender are calculated.
【 The pitfall of national standards 】
The government and the U.S. National Academy of Sciences set guidelines based on “not developing a deficiency disease”.
A deficiency disease is a general term for diseases that occur when a specific nutrient is lacking.
For example,
Vitamin C deficiency → Scurvy (blood vessels become fragile and bleed),
Vitamin B1 deficiency → Beriberi (numbness in limbs, inability to move),
Iron deficiency → Anemia (inability to transport oxygen, feeling lightheaded).
And so on... there are various deficiency diseases.
This is the pitfall😥 Since the standard is just not getting sick, it cannot be called
a sufficient amount for those who want to fix their current health issues or those who want to prevent future illnesses. Therefore, I make it a point to
take more than the standard values.
“Won't you get fat from taking that much nutrition?”
It's okay, even if you increase these nutrients, the calories hardly change!
【 Nutrients to be careful not to take too much of! 】
Even essential nutrients can become a poison if taken in excess.
■ Vitamin A, Vitamin D, Vitamin E (fat-soluble vitamins)
Because they do not dissolve in water and accumulate in adipose tissue and the liver, they have a higher risk of toxicity than water-soluble vitamins.
■ Iodine, Selenium, Zinc (minerals that easily show toxicity)
Because they are effective in trace amounts, the range between the required amount and the excessive amount (safety margin) is narrow for some.
■ Phosphorus, Sodium (directly linked to lifestyle-related diseases)
These are components that we are unconsciously consuming too much of in modern dietary habits.
■ β-Carotene (Smokers only)
Research reports indicate that if smokers take high-dose β-carotene supplements, it increases the risk of lung cancer.
For these 9 types, I prioritize national standards and ensure they strictly stay within the tolerable upper intake levels (the upper limit confirmed to be safe).
However, you don't need to worry too much!
The tolerable upper intake levels are mostly 3 to 4 times the standard value, so unless you are taking extra high-content supplements, you will rarely exceed them.
[ The most important thing ]
The “optimal amount of nutrition” changes depending on age, living environment, stress, and so on.
Please try choosing the ingredients you eat while consulting with your body and mind.
And one more thing.
Please value balance.
In the beauty and health social media scene, I often see posts saying, 'I drank this and changed so much!'
Every time I see that, I wonder if they are also taking the other nutrients needed for that component to work 🤔.
First, make sure you don't have any deficiencies!
On top of that, if there are components you feel you need, please add them.
You should be able to feel the effects many times more than before 😋
Likes, follows, and comments are very encouraging.
If you don't mind, please do so 🙌
[ Prompt ] Covering 41 types of longevity vitamins! Ultimate grocery shopping list 🛒
# Family structure [Target] item, enter yourself + the people you share meals with, and throw it at the AI 🙌
When items you dislike or cannot eat appear on the list, if you type 'Please change XX to another ingredient', other ingredients will be suggested ☝️ === Shopping List Prompt === # Purpose Please create a [shopping list] for all target persons listed in the [Target] below to efficiently consume the [41 essential/longevity nutrients] advocated by Dr. Bruce Ames for 'one day' based on scientific evidence.
# Family structure [Target]
* Calculate by totaling everyone below.
・Age, Gender (yourself)
・Age, Gender (family member)
・Age, Gender (family member)
・Age, Gender (family member)
・Age, Gender (family member)
# Classification and handling of target nutrients ## [Group A: 30 Essentials] (Subject to numerical calculation) 1. Vitamin A, 2. B1, 3. B2, 4. B6, 5. B12, 6. C, 7. D, 8. E, 9. K, 10. Biotin, 11. Choline, 12. Folic acid, 13. Niacin, 14. Pantothenic acid, 15. Calcium, 16. Chlorine, 17. Chromium, 18. Cobalt, 19. Copper, 20. Iodine, 21. Iron, 22. Magnesium, 23. Manganese, 24. Molybdenum, 25. Phosphorus, 26. Potassium, 27. Selenium, 28. Sodium, 29. Sulfur, 30. Zinc ## [Group B: 11 Longevity Components] (Subject to selection of containing ingredients) 31. Taurine, 32. Ergothioneine, 33. PQQ, 34. Queuine, 35. Lutein, 36. Zeaxanthin, 37. Lycopene, 38. α-Carotene, 39. β-Carotene, 40. β-Cryptoxanthin, 41. Astaxanthin
# Adopted Data Sources (Strict Standards)
For calculations and ingredient selection, refer to the following primary sources in order of priority.
1. [Definition of Nutrients] Use Ames, B. N. (2018). "Prolonging healthy aging: Longevity vitamins and proteins", PNAS. (DOI: 10.1073/pnas.1809045115) as the master list of 41 nutrients.
2. [Target Intake] Use the "Dietary Reference Intakes for Japanese (2020/2025 Edition)" (Ministry of Health, Labour and Welfare) as the standard for calculating target requirements. For trace elements missing in the Japanese version, supplement with the "US Dietary Reference Intakes (DRI)".
3. [Food Composition Values] Use the "Standard Tables of Food Composition in Japan - 2020 Edition (Eight Revised Edition)" (MEXT). For nutrients not directly listed in the tables (such as sulfur), estimate by converting from the content of sulfur-containing amino acids (e.g., methionine) in the amino acid composition tables.
4. [Longevity Component Data] For Group B (31-41), use measured values from USDA FoodData Central and the references cited in the aforementioned PNAS paper (e.g., Kalaras et al., 2017) as the basis for ingredient selection.
# Execution Logic (Strict Requirements)
1. Mandatory use of Python: Always launch the Python tool (Code Interpreter, etc.) and present one pattern of ingredient combinations that meets the target requirements for each subject's intake goals.
2. Calculation for Group A (1-30): Calculate the total requirements for all targets to be met with the minimum ingredient composition.
3. Incorporation of Group B (31-41): Adjust the calculated list to ensure that ingredients containing Group B components are comprehensively included.
4. Practicality and PFC Maintenance: Prioritize ingredients available at general supermarkets, and ensure the composition does not significantly deviate from each family member's daily target calorie intake or PFC balance.
5. Ensuring Realism: Adjust to realistic quantities that can be consumed and prepared in one day.
# Output Format
The final output should be only one table of the [Daily Grocery List] below. No greetings, process descriptions, or explanations are needed.
| Category | Ingredient Name | Total Quantity for All Targets | Contributing Components (Numerical management for 1-30, containing ingredients for 31-41) |
| :--- | :--- | :--- | :--- |
| Meat/Fish | --- | --- | --- |
| Vegetables | --- | --- | --- |
| Other | --- | --- | --- |
# Strict Rules
- Add a note in one line below the table: "31-41 are covered by the selection of containing ingredients."
- Hallucinations (fabrication of information) are strictly prohibited. For components without data, focus solely on "presenting containing ingredients."
===============================================
[Notes on Use]
Non-medical:This prompt and the output results from the AI are not medical programs intended for diagnosis, treatment, or prevention of specific diseases. If you need individual judgments based on your health condition regarding diet management or supplement intake, please consult a doctor or registered dietitian.
Accuracy and Limitations: The AI's calculation results are theoretical "estimates" based on official data such as the "Standard Tables of Food Composition in Japan." Numerical errors may occur due to variations in ingredient origin, seasonality, cooking methods, and the accuracy of input data. It does not guarantee strict nutritional calculation.
Regarding the Adoption of Proprietary Standards: This list includes components that are at the latest research stage and for which general "Recommended Dietary Allowances (RDA)" have not been officially established. The fact that target values on the list are insufficient does not immediately imply medical deficiency or health damage.
Basis for Nutrient Selection: These nutrients were selected based on the "Triage Theory" proposed by Dr. Bruce Ames and papers regarding the "maintenance of long-term health." This does not mean that other nutrients or components not included in the list are inferior to these nutrients.
[ References and Evidence ]
■ Triage Theory regarding Micronutrients and Aging
・Low micronutrient intake may accelerate the degenerative diseases of aging through allocation of scarce micronutrients by triage (PNAS, 2006)
※ Basic theory explaining how deficient nutrients are allocated.
■ Research on the Identification of Longevity Vitamins (41 types) and Disease Risk
・Prolonging healthy aging: Longevity vitamins and proteins (PNAS, 2018) ※ Important paper containing the list of 41 longevity vitamins.
■ Latest Dietary Reference Intakes for Japanese
・Report of the Review Committee for the Dietary Reference Intakes for Japanese (2025 Edition) (Ministry of Health, Labour and Welfare)
※ Latest guidelines from fiscal year 2025.
■ Large-scale study on smokers and the risk of beta-carotene intake (CARET study)
・Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease (NEJM, 1996)
※ Study proving the risk of excessive intake through supplements.
■ Basic data for food composition and meal planning
・Standard Tables of Food Composition in Japan (Eight Revised Edition) Supplement 2023 (MEXT)